Bella Adams
"Ntshav thiab mis", "cheeks nrog lub ntsej muag" - thaum peb hnov cov lus no, peb tam sim ntawd xav txog ib tug ntxhais nrog lub ntsej muag zoo nkauj thiab noj qab nyob zoo.
Cov tawv nqaij noj qab haus huv muaj xim zoo nkauj nrog lub ntsej muag me ntsis, tsis muaj hnub nyoog me ntsis, elastic, thiab tib lub sijhawm ruaj khov, du, thiab tsis ntxhib. Raws li txoj cai, cov neeg uas muaj teeb meem ntawm daim tawv nqaij thiab txhawj xeeb txog nws pib saib xyuas nws, tab sis kev saib xyuas zoo li no feem ntau tsis muaj txiaj ntsig.
Tom qab tag nrho, kev zoo nkauj thiab kev noj qab haus huv ntawm peb cov tawv nqaij feem ntau yog nyob ntawm cov khoom noj kom raug.
Nws paub tias ntau yam khoom qab zib thiab khoom noj ceev tsis zoo rau daim tawv nqaij, thiab txawm tias ua rau lwm tus. Yog li ntawd, thawj kauj ruam yog txo cov piam thaj thiab cov khoom noj tsis zoo uas koj noj.
Hloov chaw, koj yuav tsum suav nrog hauv koj cov zaub mov noj uas muaj cov tshuaj antioxidants uas tiv thaiv peb cov tawv nqaij los ntawm kev laus, cov vitamins B, thiab omega-3 thiab omega-6 fatty polyunsaturated acids (collectively hu ua vitamin F).
Txhua leej txhua tus paub tias omega-3 fatty polyunsaturated acids (vitamin F) muaj ntau tshaj nyob rau hauv oily marine ntses (tuna, sardines, salmon) thiab flaxseed roj (35-65%), thiab omega-6 nyob rau hauv sunflower thiab pob kws roj. Tab sis txiv ntseej thiab noob, nqaij qaib, thiab qe kuj nplua nuj nyob rau hauv lawv.
Antioxidants muaj xws li ascorbic acid (vitamin C), tocopherol (vitamin E), ß-carotene (provitamin A), thiab lycopene, uas yog ntau tshaj nyob rau hauv txiv lws suav liab.
Nws kuj muaj polyphenols: flavin thiab flavonoids (feem ntau pom nyob rau hauv zaub), tannins pom nyob rau hauv cocoa, kas fes, thiab ntsuab tshuaj yej, thiab anthocyanins pom nyob rau hauv liab berries.
Tsis tsuas yog calcium, tab sis kuj muaj cov ntxhia xws li selenium ua tsev cheese yog ib qho khoom muaj txiaj ntsig rau kev khaws cia kev zoo nkauj thiab cov hluas. Selenium txo cov kev hloov inflammatory thiab txhim kho daim tawv nqaij elasticity. Nws tseem muaj nyob rau hauv qej, dos, cereals, blueberries, thiab broccoli.
Los ntawm txoj kev, avocado yog cov txiv hmab txiv ntoo tshwj xeeb, nplua nuj nyob hauv antioxidants (vitamin A, C, E), cov roj tseem ceeb, thiab cov vitamins B. Nws tseem muaj ntau cov folic acids.
Cov vitamins muaj txiaj ntsig zoo rau cov tawv nqaij thiab cov khoom noj uas muaj feem ntau ntawm lawv
Cov txiaj ntsig ntawm daim tawv nqaij thiab cov ntsiab lus ntawm Vitamin B3 (niacin) hauv cov khoom noj
Vitamin B3 (niacin) pab txhawb rau carbohydrate thiab lipid metabolism. Nws muaj ntau hauv cov khoom noj xws li nqaij, txiv ntseej, cereals, poov xab, nceb, thiab mis nyuj.
Cov txiaj ntsig ntawm daim tawv nqaij thiab vitamin B6 cov ntsiab lus hauv cov khoom noj
Qhov siab tshaj plaws ntawm pyridoxine (vitamin B6) muaj nyob rau hauv cov tsiaj thiab nqaij qaib nqaij, herring, halibut ntses, buckwheat, millet, wholemeal qhob cij, pearl barley, thiab barley cereals.
Cov txiaj ntsig ntawm daim tawv nqaij thiab vitamin B7 cov ntsiab lus hauv cov khoom noj
B7 muaj txiaj ntsig zoo rau kev loj hlob ntawm cov plaub hau thiab tawv nqaij. Cov vitamin no muaj nyob hauv daim siab, qe qe, taum pauv, thiab carrots.
Cov txiaj ntsig ntawm daim tawv nqaij thiab cov ntsiab lus vitamin A hauv cov khoom noj
Vitamin A regenerates ntawm daim tawv nqaij thiab tiv thaiv cov tawv nqaij laus. Nws txhim kho cov nyhuv ntawm selenium. Thaum tsis muaj cov vitamin no hauv lub cev, daim tawv nqaij yuav qhuav thiab ntxhib. Carrots, mis nyuj, ntsuab peas, broccoli, apricots, taub dag.
Cov txiaj ntsig ntawm daim tawv nqaij thiab vitamin E cov ntsiab lus hauv cov khoom noj
Vitamin E txo qhov tsim ntawm pob txuv nti. Nws muaj nyob rau hauv broccoli, almonds, spinach, avocados, hazelnuts, walnuts, kiwi, taub dag, asparagus, thiab txiv roj roj.
Cov txiaj ntsig ntawm daim tawv nqaij thiab cov ntsiab lus vitamin C hauv cov khoom noj
Vitamin C pab txo cov tawv nqaij khaus thiab puas thiab txo pob txuv nti. Citrus txiv hmab txiv ntoo, txiv lws suav, watermelon, ntsuab peas, currants, dawb cabbage, sawv hips.
Ntxiv nrog rau cov khoom qab zib ntau dhau, cov kws kho mob qhia kom txo qis cov khoom noj khoom haus thiab cov uas muaj cov hmoov txhuv nplej siab carbohydrate. Protein yuav tsum tau noj txhua hnub, vim lub cev tsis tuaj yeem khaws cia hauv qhov ntau. Cov txuj lom xws li cinnamon, turmeric, thiab rosemary yog ib qho zoo ntxiv rau cov khoom muaj protein.
Nco ntsoov tias daim tawv nqaij zoo nkauj yog cov tawv nqaij noj qab haus huv. Ua ob peb kauj ruam me me xwb!
